What we’re going to do "run", "bike” and “swim”. This is a total body workout that really gasses you... and you don’t need to do it for a long time. I’m going to use intervals of 20 sec work and 10 sec rest. You only need a few minutes and you don’t need any equipment. I’ll show you exactly how it’s done: here's the form

Run:

We’re going to spring in place. Keep the arms are bent at a 90 degree angle- the movement comes from the shoulders, rather than bending at the elbow. I pump my sprinting arms, while I lift my legs and sprint in place as fast as I can.

Bike:

Next, I’m going to lie down on the ground on my back and do a supine bicycle. My hands are behind my ears and I’m twisting so that my left elbow touches my right knee and then the right elbow touches the left knee. See the video for an example of the movement.

Swim:

Then I flip over onto my stomach and do a swimmer. Extend your arms out in front, palms facing down. Lift your legs off the ground, as well. Engage your shoulder blades and move your hands so that they are down by your shoulders. Once again, see the video for an example of the movement.

Whew! How long do I do this for, Coach Josh?

I’m going to do these non-stop, 4 times through for each exercise for a total of 12 iterations. You just need a watch or a phone to time the intervals!

As you can see from the video, it doesn’t take a long time to get gassed! But, keep your form up and focus on your technique, it works every muscle in your body: upper back, abs, legs and quads. Added bonus: you don’t need any equipment.

DO try this at home. Or when you are visiting the in-laws, traveling, or at the airport!